10 exercises you do at home easily instead of the gym
For people who like to do exercise, but they always face a problem that there is not enough space, or the same equipment in the gym is not available, the truth is that we can use items in the house as an alternative to the gym equipment and you will be given the same result of exercises in the gym, and today through our topic we will see with some group You do exercises at home in the easiest and cheapest way possible, with the tools you have available.
Exercises that you do at home:
1- The stair-climber exercise or climbing stairs using a chair:
Come on a chair and put your leg on his seat.
Raise yourself up as if you were on a ladder, until your two legs rise and remain above the chair.
Then get off the chair and repeat the movement.
Do the exercise in 3 groups, each group 15 times, and during the exercise change the man you support on the chair in order to raise yourself in order to exercise the sides, this exercise helps to strengthen the buttocks and legs.
Do exercises at home
Do exercises at home
2- Exercise to strengthen the triceps using the table:
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In this exercise, you will use a small chair, an armchair, or a low table with a suitable weight in order to fluctuate during the exercise, the exercise will be done on 3 groups, each group 15 times.
- Sit on the ground and leave your back facing the table, and put your hands on the letter.
Straighten the legs, and using the strength of the arms, push yourself up to the limit until the arms remain taut.
Then slide down, with the arms at a 90-degree angle, and push yourself back.
Do exercises at home
3- Exercise squat on caution:
Support your back on the wall and go down so that the legs are at a 90-degree angle, as if you were sitting in a chair.
Hold this position for 30 seconds for two minutes to strengthen your legs.
- This exercise will work on the lower part of the whole body, and it will help in strengthening the muscles, and you can start in a short time and then gradually increase the time.
Do exercises at home
4- A deep squat exercise on caution:
For people who like to do exercise, but they always face a problem that there is not enough space, or the same equipment in the gym is not available, the truth is that we can use items in the house as an alternative to the gym equipment and you will be given the same result of exercises in the gym, and today through our topic we will see with some group You do exercises at home in the easiest and cheapest way possible, with the tools you have available.
5- Curtsy sliders using a chair:
- Stand behind the chair and put your hands on the backrest.
Lift the heels up and move your legs to the right behind your left leg.
Repeat the same movement for the other leg.
This exercise stimulates the muscles of the whole body, including increasing the balance skills. Repeat this exercise in groups of each group 20 times for each man, and in order for your leg to skate and while you are doing the exercise, you can wear a drink or put anything under your leg to fix it more, depending on the type of floor you have. at home.
Do exercises at home
6- The push-up exercise using the bed:
Support your two hands on the edge of the bed, and Laura stretch your legs.
- Make 15 compressions, and then rest, and repeat the exercise once or twice, in groups.
Although you may think that this exercise is simple, it is an important exercise that helps strengthen the arms.
7- Exercise for the abdominal muscles using the chair:
- Here's an armless chair.
Sit on the edge of the chair, so that your back does not touch the back of the chair.
Put your hands on the chair and pull the legs towards your chest, and then straighten them again.
Repeat the same movement in 3 sets, 10 times each.
This exercise focuses mainly on the abdominal muscles, but when you do it on a chair, it helps energize your whole body.
8- Weights using a water bottle or a milk carton:
- Here are two water bottles, each one in hand.
Keep the arms as close as possible to the sides of your body.
Raise the arms up to the chest.
Drop them to the starting position, and repeat the movement again.
Repeat the exercise in 3 sets, 20 times each.
You can use any kind of bottles you have at home, water, soda, or even empty straws and fill them with sand or soil. This exercise helps to tighten the biceps muscle, which is the muscle in the arm from above, and you can combine this exercise with other exercises for the arm to train All the muscles in the arms.
9 - Exercise for the arms and back with a towel:
- Bring a towel and hold it on both sides with your hands.
- Spread the towel at shoulder height behind your head, the arms will get them stretched and you will feel a little arched back.
Raise the arms above your head to the extent that they are unique to each other.
Then go back to the first position and repeat the movement.
Repeat the exercise 20 times.
This exercise helps to strengthen the back and back muscles
10.Lunging with a weight
Stand up straight, take one step forward with your right foot and hold on like that.
Once you are in this position, go down with your feet to the left until you almost touch the ground, as if you are trying to kneel in it.
Stop before your leg touches the ground, and then go back up to the first position.
Repeat the same movement with the other leg, take a step with your left leg, and go down with your right leg.
Repeat the exercise in two groups, 10 times for each leg.
We recommend that you use a cleansing bottle or a small bottle of water for each hand, which will make the exercise more effective with the additional weight, it will help to strengthen the lower body and buttock muscles.
With this routine, you can exercise your whole body without relaxing the body, with simple tools available at home. You see, what are the other tools that are available at home that you can use in exercises?
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